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Superman (Swim)
  1. 00:00:00 15
Core Rotation
  1. 00:02:30 20
Superman (Swim)
  1. 00:05:00 15
Core Rotation
  1. 00:07:30 20
Superman (Swim)
  1. 00:10:00 15
Core Rotation
  1. 00:12:30 20
Deadlift
  1. 00:15:00 57.5 × 8
  2. 00:17:30 85 × 8
  3. 00:20:00 115 × 8
Asymmetry Deadlift
  1. 00:22:30 92.5 (77.5) × 12
  2. 00:25:00 92.5 (77.5) × 12
  3. 00:27:30 92.5 (77.5) × 12
  4. 00:30:00 92.5 (77.5) × 12
Chin Up
  1. 00:32:30 72.5 × 6
Lateral Pull
  1. 00:35:00 47.5 × 12
Chin Up
  1. 00:37:30 72.5 × 6
Lateral Pull
  1. 00:40:00 47.5 × 12
Chin Up
  1. 00:42:30 72.5 × 6
Lateral Pull
  1. 00:45:00 47.5 × 12
Chin Up
  1. 00:47:30 72.5 × 6
Lateral Pull
  1. 00:50:00 47.5 × 12
Biceps Curl Reverse Grip
  1. 00:52:30 12.5 × 20
Wrist Roll
  1. 00:55:00 1
  2. 00:57:30 1
Plank
  1. 01:00:00 60 sec
Crunch
  1. 01:02:30 20
Plank
  1. 01:05:00 60 sec
Crunch
  1. 01:07:30 20